Podcasts about perceived exertion

OVERVIEWPower, heart rate, or RPE (rate of perceived exertion or how you feel)? Which data point is best for gauging intensity during training or a race, and which is best for monitoring training progress? Coach Adam Pulford tackles these frequently asked questions in Episode 249 of "The Time-Crunched Cyclist Podcast". Although ALL THREE metrics have their place, Coach Adam reveals the hierarchy for what matters most and what metrics are used for context. TOPICS COVEREDPower vs Heart Rate vs RPE HierarchyHow to keep HR from drifting up during intervalsWhy HR might drop during intervalsWhy prioritize Power first, then RPE, and HR lastTraining at the top vs bottom of power zonesAll about Rate of Perceived Effort (RPE)Why three data points are better than oneASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESEston, R., & Connolly, D. (1996).Use of Ratings of Perceived Exertion for Exercise Prescription in the Elderly.Validates RPE as a tool even without heart rate monitoring.Shows strong correlation between RPE and physiological markers like VO2 max and lactate threshold.Faulkner, J., et al. (2008).Rating of perceived exertion during isometric and dynamic exercise is influenced by the duration of exercise.Indicates how fatigue alters perceived effort.Garcin, M., Fleury, A., & Billat, V. (2002).The correlation between RPE and physiological variables (heart rate, lactate) in cycling.Found strong correlation between RPE and lactate threshold, especially in trained cyclists.Source: International Journal of Sports Medicine.Seiler, S., & Kjerland, G.Ø. (2006).Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?RPE used as a monitoring tool for training load in elite cyclists and runners.Source: Scandinavian Journal of Medicine & Science in Sports.González-Alonso J, et al. (1999). Influence of body temperature on the cardiovascular response to exercise. Journal of Applied Physiology, 86(2), 599–605.https://doi.org/10.1152/jappl.1999.86.2.599Berntson GG, et al. (1997). Heart rate variability: Origins, methods, and interpretive caveats. Psychophysiology, 34(6), 623–648.https://doi.org/10.1111/j.1469-8986.1997.tb02140.xHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

In this solo episode, I dive deep into one of the most common questions I get from athletes and clients alike: "How do I know I'm making progress?"Whether you're a runner, lifter, or hybrid athlete, it's easy to get caught up in the wrong metrics. The flashy stuff that looks good on Strava but doesn't actually tell you the full story. So today, we're cutting through the noise.I'll break down:Which metrics don't matter as much as you thinkWhat metrics actually reflect progressWhy subjective tools like RPE (Rate of Perceived Exertion) might be better than any number on your watchHow to shift your mindset for long-term performance gainsAnd a practical challenge you can try this month to check your progress without getting stuck in the weeds.Plus, I share some personal updates, including training and life changes as I finish a weight cut and jump back into coursework.If you find this helpful, please consider subscribing, leaving a rating or review, and sharing the episode with a friend who's stuck chasing the wrong numbers.Contact Me IG: https://www.instagram.com/justinsjones/ Email: justin@assembleperformance.com Website: https://assembleperformance.com/ Youtube: https://www.youtube.com/@justinjonesfitness

In this episode of the MicroCast from Microcosm Coaching, we dive deep into the practical side of effort-based training, post-race recovery, and the psychology of goal setting. If you're looking to transition from heart rate-based training to RPE (Rate of Perceived Exertion), or if you're wondering how to structure your training when you don't have a race on the calendar, this one's for you!Topics Covered:✅ Transitioning from Heart Rate Training to RPE: Why effort-based training leads to better performance and how to integrate it into your training.✅ Signs of Proper Post-Race Recovery: Sleep, appetite, HRV, and the mental side of returning to running after a big race.✅ The "No Goal" Season: How to stay motivated and train with intention when you don't have a race coming up.✅ Choosing the Right A-Race: A step-by-step guide to picking races that align with your values and long-term growth as an athlete.✅ Common Running Questions Answered: Should you train with a weighted vest? How do you know when to replace your running shoes? What happens if you miss a training day?Key Takeaways:

Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Ask a Coach: Defining Run Intensity  Get Gritty Tip: Mastering Run Intensity TriDot Workout of the Week - Rich Fun Segment: Rich & April's Top 5 - Run Edition   Announcements and News:   TriDot Pool School   Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - Creative Tips to make running fun   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: How to measure running intensity and which metric to use when? A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable. Let's explore different definitions of running intensity, metrics to measure and which ones to use when: Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown: Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time. Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance. High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training. Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort. Why Run to Perceived Exertion? Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort. Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively. Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard. When to Run to Perceived Exertion? Adverse Conditions: When gadgets like heart rate monitors or GPS devices are unreliable, such as in extreme weather or technical terrain. Adaptive Workouts: If you're feeling unusually tired or energetic, RPE allows you to adjust your workout to match your current capability. Race Training: For pacing strategies during races, especially if unexpected factors (like crowded race conditions) arise.   How to Run to Perceived Exertion? Use a simplified RPE scale (1 to 10): 1–2 (Very Easy): Recovery runs or warm-ups. You should feel like you can talk effortlessly. 3–4 (Easy-Moderate): Base-building runs, where you can hold a conversation without strain. 5–6 (Moderate): Steady effort runs, breathing heavier but still manageable. 7–8 (Hard): Tempo runs or intervals; talking is difficult, and you're focused. 9–10 (Maximum Effort): Short sprints or finishes; you're working at your limit. Incorporating RPE into your runs allows for more mindful training, adjusting to your body's signals in real time.   Heart Rate - Running to heart rate intensity involves monitoring and controlling your effort level based on your heart rate during exercise. This method helps align your training with specific fitness goals by ensuring you stay within optimal heart rate zones. Why Run to Heart Rate Intensity? Targeted Training: Heart rate zones align with physiological benefits like fat burning, aerobic endurance, or anaerobic power, making your training more effective. Prevent Overtraining: It ensures you don't push too hard on easy days or underperform on hard days. Performance Feedback: Tracks improvements over time as you can run faster at the same heart rate or maintain higher intensities for longer. When to Run to Heart Rate Intensity? Structured Training Plans: Ideal for workouts aimed at specific goals, like building endurance or improving speed. Recovery Runs: Helps keep effort low, avoiding unnecessary strain.   Race Pacing: Guides you to stay consistent and avoid burnout, especially during long races like marathons. How to Run to Heart Rate Intensity? Determine Your Heart Rate Zones: Calculate them based on your maximum heart rate (rough estimate: 220−age) or use a fitness test for accuracy. Common zones are: Zone 1 (50–60% of max HR): Active recovery. Zone 2 (60–70% of max HR): Aerobic endurance (easy effort). Zone 3 (70–80% of max HR): Steady-state/cardio fitness. Zone 4 (80–90% of max HR): Anaerobic power (hard effort). Zone 5 (90–100% of max HR): Maximal effort (short sprints). Wear a Heart Rate Monitor: Use a chest strap or wrist-based device for real-time feedback. Match Your Runs to Zones: Recovery runs in Zone 1–2. Long, slow distance runs in Zone 2. Tempo runs in Zone 3–4. Interval workouts in Zone 4–5. Training by heart rate takes time to get used to, especially as your pace can vary due to factors like weather, terrain, or fatigue.   Pace - Running to pace intensity involves setting and maintaining specific paces during your runs based on your goals and fitness level. This approach relies on measurable speed, helping runners stay consistent and hit desired performance targets. Why Run to Pace Intensity? Goal-Oriented Training: Enables you to train precisely for specific race goals, like a personal best or qualifying time. Consistency: Keeps your workouts structured and ensures you're working at the right level of effort. Progress Measurement: Tracking pace helps evaluate improvement and adjust training over time. When to Run to Pace Intensity? Race Preparation: Crucial when training for events like 5Ks, marathons, or ultramarathons to mimic race day conditions. Tempo and Speed Workouts: Ensures you're working hard enough to improve endurance or speed. Performance Tracking: Useful in testing sessions to assess fitness levels and adapt training plans. How to Run to Pace Intensity? Set Target Paces: Base them on your fitness level or goals, often determined through assessments (like a recent race) or pace calculators. Example: A long run at a slower, steady pace vs. interval training at faster paces. Use a GPS Watch or App: Track your pace in real time to stay on target. Match Workouts to Paces: Easy Runs: ~60–75% of your race pace, focusing on recovery and endurance. Tempo Runs: ~85–90% of race pace, maintaining a challenging but sustainable effort. Speed Work: Short, fast intervals (e.g., 400m) run faster than race pace to build speed. Running to pace is an excellent tool for precision, but it's important to stay flexible since factors like terrain, weather, or fatigue can impact your speed.   Grade Adjusted Pace - Running to grade-adjusted pace (GAP) intensity accounts for the impact of elevation changes (uphills and downhills) on your effort level. It essentially adjusts your pace to reflect how hard you're working, regardless of the terrain, allowing for a more accurate evaluation of intensity.   Why Run to Grade-Adjusted Pace Intensity? Effort Consistency: Uphills and downhills significantly alter your pace, and GAP provides a better measure of effort than raw pace alone. Smarter Training: Allows you to match your effort levels to your goals, even on hilly routes. Race Preparation: Ideal for training on varied terrain while maintaining the intensity required for flat courses or specific race targets. When to Run to Grade-Adjusted Pace Intensity? Hilly Routes: Use GAP to ensure your effort stays consistent when elevation fluctuates. Long Distance Training: GAP can help keep you within the right intensity zone during marathons or other endurance events on rolling terrain. Performance Analysis: Post-run, GAP is great for evaluating your effort compared to your intended training intensity. How to Run to Grade-Adjusted Pace Intensity? Use a GAP Calculator or App: Apps like Strava and certain running watches automatically calculate GAP based on elevation data during your run. Focus on Effort: Pay attention to how your body feels in hilly sections and adjust your pace to keep a steady effort. Uphills: Run slower than your flat-ground pace; GAP adjusts to reflect the extra effort. Downhills: Your pace naturally increases, but GAP accounts for the reduced effort. Incorporate GAP into Training Zones: Easy runs: Stay in lower GAP zones to avoid overworking on hills. Tempo runs: Use GAP to sustain the intended intensity, regardless of terrain. Hill workouts: GAP helps you measure consistent effort, improving strength and endurance. Running to grade-adjusted pace allows you to train smarter, especially in regions where hills dominate the landscape. Power - Running to power intensity involves using a power meter to measure the amount of force or effort you're exerting during a run, expressed in watts. Unlike heart rate or pace, which can be influenced by external factors, running power provides an immediate and objective measure of your effort, making it a highly efficient way to train. Why Run to Power Intensity? Objective Measurement: Power reflects your actual output, unaffected by variables like heat, fatigue, or elevation. Precision: It ensures you're training at the right intensity for specific goals, from endurance to speed. Consistency Across Terrain: Power accounts for changes in elevation and surface, helping you maintain consistent effort. Improved Efficiency: Monitoring your power output can help you refine your running form and efficiency. When to Run to Power Intensity? Hilly or Variable Terrain: Power allows you to maintain effort regardless of elevation changes, making it great for trail or road running. Interval Training: Provides instant feedback, so you can hit and sustain specific targets for each interval. Racing: Helps you avoid going out too hard or too easy by sticking to your target power zone, especially in events with rolling hills. How to Run to Power Intensity? Set Power Zones: Determine your Functional Threshold Power (FTP) through a fitness test, then calculate power zones (similar to heart rate zones): Zone 1 (Recovery): 55% or less of FTP. Zone 2 (Easy): 56–75% of FTP for aerobic base building. Zone 3 (Moderate): 76–90% of FTP for steady-state running. Zone 4 (Threshold): 91–105% of FTP for sustained hard efforts. Zone 5 (VO2 Max): 106–120% of FTP for short, intense intervals. Zone 6 (Anaerobic): Over 120% of FTP for maximal efforts. Use a Running Power Meter: Devices like Stryd or certain smartwatches with power sensors provide real-time wattage data. Match Workouts to Zones: Long runs: Stay in Zone 2 for endurance. Tempo runs: Target Zone 3–4 for sustained, moderate efforts. Intervals: Push into Zone 5–6 for high-intensity bursts. Training with power takes some adjustment but can lead to greater insights and efficiency in your running.   Get Gritty Tip: Mastering Run Intensity Not every run should feel like a race. One of the biggest mistakes endurance athletes make is pushing too hard on easy days and not hard enough on intensity days. The result? Stagnation, burnout, and frustration. Here's the key: Honor the purpose of each run. Easy runs should be easy—think conversational pace, building endurance without taxing your system. But when it's time to go hard, don't hold back. Speed work, tempo runs, and race efforts should push your limits, not just check a box. Challenge: On your next run, be intentional. If it's an easy day, slow down more than feels natural. If it's an intense day, embrace the discomfort and lean in. Training smart is how you break through. Grit isn't just about effort—it's about discipline. TriDot Workout of the Week:  “Threshold Repeats” vs “Recovery Run” Threshold Repeats Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremly slow jog.   Main Set 2 x 9 min @ Z4 (2 min) Balance of session @ Z2 Balance of time @ Z2 Recovery Run   Session Note It's essential to manage your intensity for this session based on heart rate rather than pace and keep your heart rate well within the proper zone, even if it means walking instead of running.   Going too hard on this session will hinder your recovery from prior sessions, limit your ability to get the most out of future sessions, and deprive you of the essential training adaptations that only come with training at the lower intensity.   The pace at which you can go while maintaining a lower heart rate (and whether that is walking or running) is determined by many factors including environment, dehydration, residual fatigue, body composition, running efficiency, and aerobic fitness.   As your body composition, running efficiency, and aerobic fitness improve, you will develop the ability to go faster at your target heart rate. Maintaining your lower heart rate during these sessions is key to developing that ability.   Your heart rate is the standard of truth for your intensity level on this session. If you need to walk, then be disciplined to walk and remember that for these sessions ‘walking is winning'. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set All @ Z2  include 3 to 4 x 20-30 sec Strides focusing on form and turnover Today's Fun Segment: Rich & April's Top 5 Running Edition How It Works: Rich and April break down their Top 5 favorites in a specific area of triathlon. From gear to training hacks, this is where experience meets personal preference. This week, we're hitting the pavement (or trails) with our Top 5 Running Favorites! Favorite Running Shoes The go-to pair that feels like running on clouds and never lets you down. What makes them special: comfort, durability, race-day magic?  Favorite Pre-Run Fuel The must-have snack or drink before heading out. Are you team coffee, bananas, or something unconventional? Favorite Type of Run Workout Tempo runs, hill sprints, or the good old long, slow distance—what gets you excited to lace up? Why it's a game-changer for training and racing. Favorite Running Route (or Type of Terrain) Trail, track, treadmill, or scenic roads—where do you love to run the most? Best spots we've ever run and why they stand out. Favorite Post-Run Recovery Hack The go-to recovery tool or ritual: foam rollers, ice baths, compression gear, or straight to the couch? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

In this episode, I talk about RPE (Rate of Perceived Exertion) during workouts.

RPE stands for 'Rating of Perceived Exertion'. It has gained popularity year on year within the lifting community as a means of approximating intensity/proximity to failure. However many have criticised it for its accuracy and utility with beginners. Angus and Will are two coaches on the cutting edge of evidence based practice, who have amassed large followings with their no BS approach. In this episode, they give their own takes on the utility of RPE, and how they implement it.

In Exercise Science there's a concept (tool, scale) that's used to assess how hard a person thinks they're working (1-10) based on their capacity, with 10 being their (perceived) absolute physical limit. It's called the 'Rate of Perceived Exertion' (RPE) scale. It's a subjective self-assessment (which makes it makes it more science-ish, than hard science) but nonetheless, I'm always interested in how hard people 'think' they're working (or perhaps, how much of their potential they think they're using) in the gym, but also outside the gym. In life. In this TYP extravaganza, Dr. Jodi (who has a PhD. in Exercise Physiology) and I do a deep dive around this concept (and lots more).drjodirichardson.comSee omnystudio.com/listener for privacy information.

I'd love to hear from you. Send me a textRunning is more than just putting one foot in front of the other—it's about understanding how to train smarter, not harder. In this episode, we dive deep into the four key running metrics—Heart Rate, Pace, Power, and RPE (Rate of Perceived Exertion)—to help you optimize performance and build a stronger, more mindful running practice.✅ Why Heart Rate Matters and how to use training zones effectively.✅ Pace: A Relative Indicator and when not to rely on it.✅ The Power of Power—why it's becoming a game-changer for trail and ultra-runners.✅ RPE: The Human Touch—how to fine-tune effort using your own perceptions.✅ Integrating the Metrics—how to use them together to train with precision.

In dieser Wissensfolge der Sportfamilie tauchen wir tief in das Thema Selbstregulation im Sport ein. Wir erklären, wie du durch das Hören auf deinen "inneren Trainer" dein Training effektiver und individueller gestalten kannst. Lerne, wie du die RPE-Skala (Rate of Perceived Exertion) anwendest, um deine Trainingsintensität optimal zu steuern und so nachhaltige Fortschritte zu erzielen. Im Podcast **Die Sportfamilie** präsentieren wir – Maximilian Breboeck und Dr. Leon Brudy – jeden Mittwoch Interviews mit inspirierenden Persönlichkeiten aus der Welt des Sports sowie Wissensfolgen zur Verbesserung der körperlichen, geistigen und emotionalen Fitness. Unser Ziel ist es, dir wertvolle Einsichten und neue Perspektiven zu vermitteln, die dir und deiner Familie helfen, gemeinsam fitter und gesünder zu werden, während ihr eure sportlichen und persönlichen Ziele verfolgt. Maximilian Breböck ist ehemaliger Leistungssportler (Tennis), Sportökonom (ebs), Diplom-Kaufmann und Experte für Persönlichkeitsentwicklung. Mit seiner Leidenschaft für Fitness und lebenslanges Lernen inspiriert er als Autor und Coach Menschen, ihre sportlichen und persönlichen Ziele zu erreichen. Dr. Leon Brudy ist Sport- und Gesundheitsexperte mit einem Master und Doktortitel in Gesundheitswissenschaften. Als ehemaliger Leistungssportler (Fußball), Autor und Forscher interessiert er sich besonders für Prävention, mentale Stärke und digitale Gesundheit.

Cycle syncing has taken the fitness and nutrition world by storm, with social media touting it as the secret to optimizing women's health. But is it really the magic solution it's made out to be, especially for outdoor athletes? In this episode, special guest and strength & conditioning coach Casey Westbrook and I unpack the hype around cycle syncing and explore why it might not be as practical as it seems for those of us hitting the trails, crags, or roads.We discuss:The natural shifts in energy and performance that outdoor athletes might notice across their menstrual cycle,Limitations of syncing your workouts and nutrition to specific phases. Instead of following a rigid framework, we dive into the power of understanding your own body through tracking and using tools like RPE (Rate of Perceived Exertion) to make real-time adjustments based on how you're feeling.From identifying the main goal of each training session to mastering the art of adaptability, this episode is packed with actionable strategies that go beyond your cycle. Tune in to learn how listening to your body can help you achieve longevity and success in your sport, without the need to “perfectly sync” your life to your cycle.-- Casey Westbrook is a strength & conditioning coach for female outdoor athletes. Motivated by her personal experiences with injuries, overtraining, and burnout, she is dedicated to helping women improve their strength, performance, and longevity in adventure sports. Casey believes in the transformative power of smart training and aims to empower women to stay injury-free and active now & well into their later years.Follow Casey Westbrook on instagram hereTo inquire about overcoming debilitating hormone symptoms, fill out a coaching inquiry form here to chat with Amanda.

Send us a textI used to train by heart rate zone, loved it. Then I moved to training by pace, loved it even more. Then I discovered training by RPE and it's been a game changer. Free yourself from your smartwatch and learn to run by feel.Incidentally, all my podium finishes have been after racing by feel. I know, seems unlikely but it's true.If you enjoyed this podcast in 2024 please consider subscribing and telling a friend, Leaving a review also wouldn't hurt if you have the time. Let's make 2025 a little less lonely, together!

In this episode, we're breaking down the difference between speed and effort—and why focusing on effort can be a game-changer for trail and ultra runners. If you've ever stressed about race cutoffs or felt stuck trying to “get faster,” this one's for you.  We'll talk about why traditional road running concepts like pace don't translate well to trails and introduce the RPE scale (Rate of Perceived Exertion) as a smarter way to train. Learn how effort-based workouts can help you improve endurance, delay fatigue, and finish your races stronger—without constantly staring at your watch.  Whether you're new to ultras or just looking for fresh training strategies, this episode will help you rethink your approach to speed and build confidence on the trails. 

 Jason McGahan is the high-performance manager with Kerry GAA, and shares his journey from playing football in Armagh to managing performance for one of Ireland's top GAA counties. He provides valuable insights into building high-performance structures within sports teams, illustrating how clubs can improve their operations without hefty financial investments. In a compelling discussion, the conversation shifts to the concept of athletic development and the significance of supporting not only players but also coaches, volunteers, and staff. Jason emphasises the importance of communication, internal motivation, and shared vision in creating a solid high-performance culture. He also discusses how clubs, regardless of size, can implement elements of high-performance strategies by investing in current personnel and encouraging continuous education. Jason provides practical advice for grassroots coaches on incorporating athletic development principles and utilising simple tools like RPE (Rate of Perceived Exertion) to better monitor player loads. The episode concludes with a conversation about the implications of early specialization in sports and the vital role of resilience in athletes' development journeys. Jason's insights offer a fresh perspective on cultivating a well-rounded, supportive environment for young athletes and coaches alike. You can help support Tir Na Nóg orphanage by contributing to the fundraiser I've set up for listeners of the podcast; http://bit.ly/4fypLSh   I'd also like to thank MFC Sports who have come on board as main sponsors of the podcast series and look forward to developing a productive relationship moving forward.  

In this episode of The OTG Podcast, we're diving into one of the most important aspects of fitness: staying injury-free while making progress in the gym. Whether you're a beginner or a seasoned lifter, these practical tips will help you build strength and confidence without setbacks. Here's what we cover: 1️⃣ **Warm-Ups** – Learn the three key components of an effective warm-up: increasing body temperature, activating your muscles, and improving your range of motion to prepare for any workout. 2️⃣ **Proper Form** – Discover how correct technique reduces joint stress, ensures your muscles work efficiently, and keeps you progressing safely. Plus, we discuss the importance of choosing appropriate weights and using the RPE (Rate of Perceived Exertion) scale to stay in control. 3️⃣ **Progressive Overload** – Unlock the secret to sustainable progress by gradually increasing intensity over time. We'll also explain how RPE ties into your long-term gains. 4️⃣ **Recovery** – Maximize your results with recovery strategies, including sleep, stress management, proper hydration, nutrition, and foam rolling. Tune in for actionable advice that will help you stay healthy and achieve your fitness goals. Your best workouts are the ones that keep you in the game!

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about ways to use RPE to your advantage and ideas for making those long Z2 rides more fun.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards Summary In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience. Takeaways Heart rate may be more relevant than power for older athletes. RPE can change as athletes age, affecting workout comparisons. Fatigue significantly impacts performance testing results. Using RPE can help athletes gauge their effort more intuitively. Consistency in training is more important than perfection. Lactate monitoring could provide deeper insights into performance. A multifaceted approach to training metrics is essential. Listening to your body is crucial for recovery and performance. Power zones should be adjusted based on daily performance. Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age. Training strategies should be individualized. Zone two rides can be made engaging without adding intensity. Podcasts can make long rides more enjoyable. Using rewards can motivate athletes during training. Planning interesting routes can enhance the riding experience. Riding with friends can make long rides feel shorter. Mixing up training methods can prevent boredom. Autonomy in training can empower athletes. Incorporating fun elements into training can improve performance. Titles Navigating Training Metrics for Aging Athletes The Heart Rate vs. Power Debate RPE: A Changing Metric for Older Athletes Understanding Fatigue in Performance Testing Sound Bites "RPE changes as you age." "RPE is a measure of what was." "Not every day is going to be perfect." "Lactate monitoring is on the horizon." "Multiple metrics are better than one." "It's so individual." "I like using the reward system." "Grab a buddy to go out and ride with." Chapters 00:00 Heart Rate vs. Power: The Aging Athlete's Dilemma 02:58 Understanding RPE and Its Evolution with Age 06:08 The Role of Fatigue in Performance Testing 08:50 RPE as a Training Metric: Balancing Power and Perception 12:01 The Importance of Consistency in Training 14:56 Exploring Lactate Monitoring and Its Implications 18:13 The Multifaceted Approach to Training Metrics 25:46 Aging and Recovery in Athletes 28:05 Making Zone Two Rides Engaging 31:59 Using Podcasts and Rewards for Motivation 36:32 The Power of Route Planning and Social Riding  

We talk with Dr. Scott Frey and Tour commentator Brent Bookwalter about how our brains perceive effort and ways we can manipulate that perception to go harder. Learn more about your ad choices. Visit megaphone.fm/adchoices

In the latest Uphill Athlete episode, Alyssa and Chantelle discuss the most commonly asked questions from Uphill Athletes. The topic of their discussion revolves around training zones, what they are, how to use them, and how to set them up for your training. They break down the procedures of establishing aerobic and anaerobic thresholds and why you might need training zones. Lastly, they touch on Rate of Perceived Exertion and Aerobic Deficiency Syndrome in regards to the evolution of training principles and guidance. If you've ever wondered about training zones, this episode will answer all your questions.Useful articles: https://uphillathlete.com/aerobic-training/aerobic-anaerobic-threshold-self-assessment/https://uphillathlete.com/aerobic-training/heart-rate-drift/

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're discussing how to monitor zone two guidelines, possible research topics for students, and training without power metrics.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this conversation, the hosts discuss how to properly adjust zone two training and explore the use of heart rate variability (HRV) monitoring devices. They also provide insights into the Norwegian method of training, which involves more low-intensity zone two training. The hosts emphasize the importance of balancing volume and intensity in training and suggest conducting a study on different zones of zone two training. They also discuss the psychological aspects of endurance training and the correlation between delayed gratification and success. The conversation covers various topics related to psychological aspects of training and the use of metrics in training. The hosts discuss the idea of manipulating feedback to see how it affects performance, the use of power meters and heart rate monitors in interval workouts, and the importance of listening to your body and using RPE (Rate of Perceived Exertion) as a training tool. They also touch on the potential drawbacks of relying too heavily on data and the benefits of training without metrics.   Keywords zone two training, heart rate variability, Morpheus, Norwegian method, volume vs intensity, psychological aspects of endurance training, delayed gratification, psychological aspects, training, feedback manipulation, power meters, heart rate monitors, interval workouts, RPE, Rate of Perceived Exertion, data reliance   Takeaways Adjusting zone two training can be done using heart rate variability (HRV) monitoring devices like Morpheus. The Norwegian method of training involves more low-intensity zone two training. Balancing volume and intensity is crucial for effective training. Conducting a study on different zones of zone two training can fill a gap in the literature. Psychological aspects, such as self-control and delayed gratification, play a role in endurance training success. Manipulating feedback can be an interesting experiment to see how it affects performance. Using power meters and heart rate monitors can be helpful in interval workouts, but RPE is also a valuable training tool. Don't let the metrics overwhelm you and prevent you from training. Trust your body and listen to how you're feeling. Training without metrics can be a liberating and enjoyable experience. Relying too heavily on data can be a crutch and may prevent you from fully tuning in to your body's signals.   Titles Balancing Volume and Intensity in Training The Norwegian Method: More Low-Intensity Zone Two Training The Value of RPE as a Training Tool The Drawbacks of Relying Too Heavily on Data   Sound Bites "How to properly adjust your zone two training" "The use of heart rate variability (HRV) monitoring devices" "The Norwegian method: more low-intensity zone two training" "Manipulating feedback and seeing how it affects future performance." "Garmin and Wahoo, the first one of them that can get RPE on your bike computer, they're gonna blow everybody out of the water." "Don't let the metrics overwhelm you to the point where it paralyzes you."   Chapters 00:00 Properly Adjusting Zone Two Training and HRV Monitoring Devices 11:35 Conducting a Study on Different Zones of Zone Two Training 29:20 The Value of RPE as a Training Tool 35:20 The Drawbacks of Data Reliance

In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart rate to incorporating RPE-based training, and discuss the importance of setting goals and embracing periods without big goals. They also provide insights on recovery from races and how to listen to your body's signals. The episode emphasizes the importance of using a combination of tools, such as heart rate and RPE, to have a well-rounded understanding of your fitness and effort levels. In this part of the conversation, Zoe discusses the use of heart rate training as a complementary method to RPE (Rate of Perceived Exertion) training. She emphasizes the importance of using heart rate to understand how the body is responding to training and how it aligns with perceived effort. Zoe also talks about the significance of setting short and long-term goals and the struggle athletes face when they don't have a specific goal on the calendar. She encourages athletes to focus on their individual motivations and values, and to find joy in running without always working towards a specific goal. Finally, Zoe shares her criteria for selecting an A-race, which includes deeply wanting the goal, feeling a sense of fear or uncertainty, choosing a logical next step, being willing to change habits or beliefs, requiring help from others, and allowing the goal to align with the life the athlete wants to live. 00:00 Introduction and Overview 03:09 Transitioning from Heart Rate to RPE 09:43 Race Recovery and Listening to Your Body 11:33 Embracing a Season Without Big Goals 14:45 Missed Days of Training and Shoe Replacement 21:15 Using Heart Rate and RPE for Training 31:07 Using Heart Rate Training 33:38 Finding Joy in Running Without a Goal 36:09 Focusing on Individual Motivations 43:02 Goals Aren't the Only Way to Grow 47:51 How Goals Transform Habits and Beliefs 54:11 Requiring Help for A-Races

CBD could benefit competitive runners by helping to reduce anxiety and perceived exertion, according to a forthcoming study. The research, set to be published next month, involved 12 adult subjects who were given either 300 milligrams of CBD or a grapeseed oil placebo. After a two-hour waiting period, participants were instructed to complete a two-mile run on a treadmill as fast as possible. Vital signs were captured periodically throughout the run and afterward, and participants also filled out surveys to measure anxiety and other subjective experiences. Cannabis Talk 101, “The World's #1 Source For Everything Cannabis”, made global history by becoming the first cannabis show to partner with iHeartMedia, on 4/20/2020. Thank you for listening & watching Cannabis Talk 101 with Christopher Wright, aka "Blue" the CEO and creator of Cannabis Talk 101 and the Cannabis Talk Network. & Joe Grande, former Co-Host on Big Boy's Neighborhood on Power 106 FM, On-Air with Ryan Seacrest on 102.7 KIIS FM in Los Angeles and The Dog House in the Bay Area on WILD 94.9 KYLD. FOX SPORTS, NBC SPORTS. Financial Fridays with Tony Kassaei, The Inside Investor, 40 TONS TALK, WITH ANTHONY SLIMBURG, CHRONIC HISTORY WITH HISTORY CONNOR V. Toking with the Stars with Chuckie & Marty, & on YouTube, IHeartRadio App, Spotify, & Apple Podcasts. See omnystudio.com/listener for privacy information.

In this episode of the Critical Oxygen Podcast, Dr. Kat Campbell and I discuss running volume, training load, and the importance of individualization in training. We discuss concepts of training volume, training load, progression, and the impact of intensity on running performance. We also talk about the use of acute to chronic workload ratio, the role of duration versus mileage, and the importance of understanding individual athlete needs and stressors. We also emphasize the need for a conservative approach to training, the role of RPE in guiding effort, and the challenges of ego and mindset in training. The discussion also touches on the philosophy of training, the importance of easy runs, and the impact of training load on long-term health and performance. More about Kat: Kat (otherwise known as Runwithkat_dpt on Instagram) is a physical therapist that specializes in working with runners as well as a certified running coach, and Certified NASM personal trainer. Kat strives to make a difference in runners' lives by helping runners achieve goals they didn't think was once possible while keeping them healthy in the process. Kat believes in utilizing an individualized and holistic approach when working with runners. She is passionate about sharing her love for running to inspire others to feel confident to take on new challenges. Enjoying these podcasts? Subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Laura on Instagram - https://www.instagram.com/runwithkat_dpt/ Check out her podcast - https://open.spotify.com/show/6uxvbNu8EvCacL5GFNqAzV?si=c53c6841b1ee4e52 Interested in learning more (courses, education, testing, etc)? Check out the critical oxygen website - https://www.criticaloxygen.com/ TAKEAWAYS 1) When individualizing training consider factors such as accumulated time on the feet, personal goals, past history, and other areas of life stress. 2) Using acute to chronic workload ratio can help to predict the chance of injury and promote adaptation. 3) For runners, a conservative approach to training, focusing on easy runs and recovery, is essential for long-term health and performance. With limited higher intensity work. 4) RPE (Rate of Perceived Exertion) is a valuable tool for guiding effort and ensuring appropriate training intensity. CHAPTERS 00:00 Introduction to Running Volume and Training Load 09:56 Understanding Training Volume and Load Management 15:10 The Role of Acute to Chronic Workload Ratio 29:40 The Importance of Individualized Training 40:16 The Role of RPE and Recovery in Training 47:17 Challenges of Ego and Mindset in Training 53:24 Philosophy of Training: Easy Runs and Long-Term Health 56:46 Managing Training Load and Volume for Success KEYWORDS running volume, training load, individualization, progression, intensity, acute to chronic workload ratio, duration, mileage, client needs, stressors, individualized training, volume, intensity, recovery, adaptation, conservative approach, RPE, ego, mindset, easy runs, training load, long-term health, performance

Dylan Lindsey, founder of Pinnacle Performance, discusses the coach-athlete relationship, testing, and load monitoring in this conversation with Brendan Housler. They emphasize the importance of open communication, trust, and rapport between coaches and athletes. They also highlight the need for athletes to understand that they are in the driver's seat and the coach is there to provide guidance and support. In terms of testing, Lindsey explains the limitations of the traditional 20-minute FTP test and the benefits of a more comprehensive test battery that includes lactate and VO2 max testing. They also discuss the importance of setting realistic expectations and embracing the journey of improvement. In this conversation, Dylan Lindsey, a cycling coach, discusses various topics related to coaching and training in cycling. He talks about the software and tools he uses for remote coaching, such as Insight and WKO. They also discuss load monitoring and the challenges of using metrics in training. Dylan shares insights from coaching Sarah G, a professional cyclist, and highlights the importance of focusing on the process rather than just the results. They also touch on the use of RPE (Rate of Perceived Exertion) in training and the key sessions for time trial preparation. The conversation concludes with a discussion on women's professional cycling and upcoming races. Thanks, Dylan! You can find him and Pinnacle on IG here: https://www.instagram.com/pinnacleperformancecc/ https://www.instagram.com/dlindsey4815/ Chapters: 00:00 Welcome 01:28 Introduction and Background 04:19 Building a Strong Coach-Athlete Relationship 11:02 The Limitations of the 20-Minute FTP Test 21:07 Lactate Testing and Variance in Threshold 23:14 MLSS and 20-Minute Test Comparison 25:27 Embracing the Journey of Improvement 26:51 Remote Coaching and Software Tools 29:12 The Importance of Max One-Minute Efforts 30:16 Exploring Golden Cheetah and Other Software Tools 33:55 Understanding Load Monitoring and the Psychological Aspect 43:59 Insights from Coaching Sarah G 47:23 Training Approaches for Time Trials 50:58 Women's Professional Cycling and Upcoming Races

May Day! Multiple meanings to that term and we’re kicking off the Power Training Block. This is a great opportunity to gain an appreciation for RPE and RTT. In other words, Rate of Perceived Exertion and Readiness to Train should work together in the Lifetime Athlete. Learn all about it! This podcast was brought to you by The Lifetime Athlete…

Rate of Perceived Exertion and Repetitions in Reserve are just two of the many training tools we use at TLA. RPE vs. RIR is discussed in today’s episode of The Lifetime Athlete Podcast. This podcast was brought to you by The Lifetime Athlete App. Available on the App Store and Google Play. It's the ultimate fitness for life app for…

In this week's Coach's Corner, I'm talking all about getting started with strength training after 50. I began this episode by discussing why strength training is so important as we age. Building muscle helps optimize our metabolism, protects us against injury, extends our life expectancy, and makes us "harder to kill" as Mark Rippetoe likes to say. Strength training is also your fat-burning friend since adding muscle revs up your metabolism and turns you into a fat burning machine. Other benefits of strength training include improving overall health, bone density, sleep quality, hormonal profile, libido, and overall quality of life. The bottom line - you're never too old to start strength training!Next, I got into the details of how to start strength training for beginners over 50. I talked about proper "dosing" of strength training by finding the right balance of training frequency, intensity, and volume. For most beginners, I recommend full body workouts 3 days per week, 45-60 minutes per workout, stopping short of technical failure, and keeping intensity around a 7-8 on the Rate of Perceived Exertion scale. I also covered some of the basics like sets, reps and rest periods. For beginners, I suggest 3 sets of 8-12 reps for each exercise, with 1-2 minutes of rest between sets. We want to focus on compound lifts like squats, deadlifts, presses, and rows, but also incorporate some isolation moves. And we always need a proper warm-up before diving into the workout!To demonstrate how to put together a beginner strength routine, I provided a sample 3 day full body workout plan with specific exercises. I also noted that you don't need a gym to get started - you can begin with bands, dumbbells, or bodyweight at home. Just focus on progressively overloading over time.I know that was a lot of info packed into a short episode! My best advice is to not overthink it and just get started. Download the workout anywhere guide and get some bands if needed. And check out the app I mentioned which has tons of guided programs. If you want to lose weight, get healthy, reclaim your sexy, and be an all-around over 50 badass, start strength training today!You can find all the resources mentioned in the show notes over at silveredgefitness.com/243. Thanks for listening and see you next time!Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://calendly.com/thesilveredge/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Today we talk all about Rate of Perceived Exertion. What is it? Why should we use it? Who should be using it? Is it even helpful?

Did you know that lofty goals are more likely to be achieved than super easy goals? Yes your brain likes, and needs challenge.But how do you know if it's too much? Or in my words. . . What is your Rate of Perceived Exertion with your goal efforts?  I'm going to teach you how to use the Rate of Perceived Exertion scale we typically use in relation to exercise exertion in our goal efforts. Are you trying to lose weight? Do you have goals about eliminating your overeating at night? These are the types of goals we want to put through the RPE test and see where  they land. You'll see how to measure your efforts and decide where to increase and where to decrease your efforts. I want you to reach your goals! If you aren't, be sure to schedule a free strategy session with me so we can assess what's going on. Goals too easy? Too difficult? Likely it's the latter! But we'll figure it out together.More from Well with Lisa:Schedule your free strategy session: wellwithlisa.as.meJoin the Group Coaching Program Waitlist HEREYour Go-To Meal Guide: grab it HEREDon't be shy–come say hi! Follow me on instagram:  @well_with_lisa

What's the best method to regulate intensity in your training?  Percentages?  Rate of Perceived Exertion?  Reps in Reserve?  Listen in to today's podcast to learn about each method and how / when they are best used!

Trying to mesh your summer vacation with your training plan, like Elizabeth? Dimity and Sarah have it all mapped out, along with a great gear analogy to explain running based on RPE (Rate of Perceived Exertion), in response to Dena's question. Or maybe you're like Liza, looking to learn when/how to skip or modify workouts during race-prep. Listen to this episode!    Dimity details the (literal) ups and downs of a Central Oregon hike before the first question around 10:03. Here's our half-marathon training programs. To record a question, please call 470-BADASS1(470-223-2771).      When you shop our sponsors, you help AMR. We appreciate your—and their—support!   Take steps to better running:  Use code AMR15 for 15% discount at Currex.us   Pretty is as pretty does: Enjoy 20% off your first order at ThriveCausemetics.com/AMR Learn more about your ad choices. Visit megaphone.fm/adchoices

Join hosts Jinger Gottschall and Mac Cassin on The Knowledge Podcast by Wahoo as they explore the fascinating world of performance determination. From the physiological and biomechanical aspects to the often overlooked role of the brain, this podcast uncovers the factors that shape our performance in endurance exercise and high-intensity activities. Discover the psycho-biological model that explains mental fatigue and its impact on performance. Learn about the lobes of the brain, such as the parietal and frontal lobes, and how they influence our ability to regulate exertion. Delve into the measurement of brain activity and neural efficiency during exercise, uncovering the latest research and insights. Get ready to optimize your performance and unlock your full potential with The Knowledge Podcast by Wahoo.

      If you're enjoying our podcast, please leave us a review on Apple or Spotify.   Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Dealing with tennis elbow. | Origins of the Linchpin name. | 2023 Rogue Invitational. | Hand care. | Rate of perceived exertion. | Repeats vs new workouts. | Nutritional supplements. | What if you miss a couple of workouts?

Dersimiz Fitness'ın bu bölümünde antrenmanda uyguladığın hareketlerde tükenişe ulaşana kadar tekrar yapmanın kas gelişimine olumlu ve olumsuz etkileri konuşuldu. Kas gelişimini maksimum düzeyde gerçekleştirilen ideal antrenman şiddeti nedir? Kas ağrıları ne anlama geliyor? Yüksek ve düşük tekrarın kas gelişimine etkisi nedir? Hangi kas lifleri nasıl çalışıyor? Bütün bu soruların cevaplarını ve çok daha fazlasını bu bölümde bulabilirsin.  (01:03) Tükenişe ulaşma nedir? (02:59) RIR (Reps In Reserve) & RPE (Rating of Perceived Exertion) ne demek? (03:32) Kasları tükenişe zorlama tekniği neden popüler? (05:48) Deload week nedir, nasıl yapılır? (07:54) Internette bulduğun her antrenman programı neden sana göre değil?  (09:23) Antrenman programını neye göre hazırlaman gerekir?   (10:30) Vücut geliştirme sporcularına özenirken dikkat et  (11:38) Ertesi gün kas ağrıları gelişimi nasıl etkiliyor?  (13:36) Antrenman yoğunluğu ve şiddeti nedir? Mike Mentzer, Arnold ve Dorian Yates savunduğu antrenman modelleri (20:26) Bu antrenman modellerinin hangisi sana göre? (21:11) Yüksek tekrar ve düşük tekrar efsanesi (22:10) Yüksek yoğunluklu ve yüksek şiddetli antrenmanlardan sonra hissedilen kas ağrıları arasındaki fark  (23:38) Antrenmandan sonra hissedilen DOMS (Delayed Onset Muscle Soreness) (24:55) Kas ağrıları hissediyorken antrenman yapılabilir mi? (25:37) Kas ve sinir sistemi yorgunluğu arasındaki fark nedir? (28:56) Antrenmandan sonra sıcak ve soğuk uygulamasının kas gelişimi ve performansa etkisi  (31:47) Slow Twitch ve Fast Twitch kas lifleri  26.Bölüm YouTube: https://youtu.be/YjqdxTQ0QYM Sosyal Medya: https://linktr.ee/dersimizfitness  Email: bilgi@dersimizfitness.com Hepinize güzel yorumlarınız için teşekkürler!  --- Send in a voice message: https://podcasters.spotify.com/pod/show/dersimiz-fitness/message

Key topics in this episode:Question #1: I'm 77 years old and an experienced cyclist. I cannot find out just how much weight I should be moving at my age. Currently at 400 lbs on the [leg] press and 155 pounds on the squat - both multiple reps. How much weight is too much? How frequently?Short Answer: Compare you to you, not to othersLong answers: Use qualitative and quantitative data as your guideQualitative: Rating of Perceived Exertion.  Hard days: 8-10 reps at RPE of 7-8 on a 10-point scale. Very hard days: 4-6 reps at RPE 9-10. Quantitative: % of 1 Rep Maximum (1RM). Either test or use chart from NSCA. Strength: >85% for reps of 4-6Power: 80-90% for reps of 1-2, 75-85% for reps of 3-5Hypertrophy: 67-85% for reps of 6-12Muscular Endurance:

In this episode, Jeff and Mac will debunk the myth that concurrent resistance and endurance training can't be done. They will also explain why strength training is no longer just an "off-season" component, and how varying the intensity and focus based on the time of year can lead to better gains.To get the most out of your strength training, Jeff and Mac will provide insights on the key movements, auxiliary exercises, and discipline-specific components that you should incorporate. They will also share tips on how to adjust your strength training components during the season to optimize your performance.Whether you're a beginner or a seasoned athlete, you'll learn the importance of quality over quantity, coordination and timing, and effort rating, you'll enjoy every minute of this podcast as you master strength training for optimal performance. 

Jason Khalipa asks Jocko Willink, “How do you balance training Jiu-Jitsu and CrossFit every day without beating yourself up too much?” Jocko's advice is all about the RPE (Rate of Perceived Exertion) you give. If you've ever felt run-down or burnt out, listen to today's CWK for a good reminder!Follow JasonFun, Effective Workouts: NCFIT AppNCFIT Nutrition & Accountability CoachingWeekly Motivation: EOE NewsletterLevel Up Your Business: Build Better NewsletterGym Owners: NCFIT Affiliate ProgrammingSuit Up: NCFIT ShopVisit NCFIT Online

Josh sits down with Austin B. to discuss the program shift to RPE > percentage work, why being intuitive matters, and the value in writing sustainable work over time.

Happy Valentine's Day! Is there really anything better to chat about today than heart health?

Cycle 2 at Fixed on Fitness starts on Monday, February 13th, and we are so excited. Today we are chatting about what to expect throughout our next training cycle. What is RPE, and why is it important? How do hard workouts build mental toughness? Why do we need base weeks? What is the breakdown of the week M-F? Again, we are so excited for this opportunity! If there is a topic that you would like for us to discuss, please shoot us a DM on Instagram at @fixedonfitness. - K+J

Když chcete progres, musíte někdy ubrat. A každýmu jsme tady na tý točně říkali: necvič do selhání, necvič do selhání, necvič do selhání, nebo se z toho zblázníš. Ale je to marný, je to marný, je to marný. Celej díl se motáme kolem RPE (Rating of Perceived Exertion) - zjednodušeně řečeno "jak vám přijdou jednotlivý cviky těžký." Vysvětlujeme, proč je to jedna z nejdůležitějších tréninkových proměnných a ukážeme si to na příkladu dvou hypotetických cvičenců Andreje a Blažena. A co vy? Jak byste zhodnotili náročnost svýho tréninku na škále 1-10? ❓Kde nás najdete

In this episode, we'll be discussing the many benefits of strength training, including improved bone density, muscle mass, and metabolism for women over 40. I'll also share tips and techniques to help you get started, whether you're new to weightlifting or looking to refresh your routine. I believe that every woman deserves to feel strong and confident and I'm here to show you how weightlifting can help you achieve that. So if you're ready to empower yourself and take your health to the next level, tune in and enjoy!   Time Stamps:   (0:00) Why I Advocate for Women to Lift Weights (1:50) Progressive Overload (9:07) When Increasing Weight is Determential/Deload Weeks (14:15) Having Specific Goals (19:08) People Who Don't Like to Exercise (25:25) RPE: Rate of Perceived Exertion (28:36) New Version and Weight Training (40:15) Adjusting Weight Based on How You Feel/Auto Regulation (50:35) We Have to Have Intention (54:18) Where to Find Me -------------------- Apply for My Fit and Fierce Program -------------------- Check Out My Free Hormone Health Recipe Guide -------------------- Check Out My YouTube Channel -------------------- Follow me on Instagram! - https://www.instagram.com/carolcovinofitness/

Dave and Camille talk about the importance of programming perceived exertion for the athletes, some new findings on microbiome health and how it may correlate to the food we eat and finally Camille started Brazilian jiu-jitsu --- Support this podcast: https://anchor.fm/loveandthundr/support

In this episode I talk specifically about my training using the Lydiard principles to get myself ready for the Bigfoot 200. Resources: Strides & Lydiard Hill Drills Workout - https://www.podbean.com/ew/pb-ymu4w-11836bf This episode gave an early overview of my training for Bigfoot - https://www.podbean.com/ew/pb-4j4vb-1179610 Long Intervals & Tempo Runs - https://www.podbean.com/ew/pb-tvbzv-11601db Fartleks - https://www.podbean.com/ew/pb-sxc9h-113de73 Using treadmill hiking - https://www.podbean.com/ew/pb-68m4f-10297aa Defining RPE (Rating of Perceived Exertion) efforts - https://www.podbean.com/ew/pb-jq6d6-1013f06 Short Intervals - https://www.podbean.com/ew/pb-p34ba-fdc159 Hill Drills Video - https://youtu.be/9SBRcbfeQDU Jason Koop's Book - Training Essential for Ultra Running Addie Bracy's Book - Mental Training for Ultrarunning Lydiard Foundation - https://www.lydiardfoundation.org/ MR Runningpains (Aaron's) information: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSEVENTS/ https://www.instagram.com/mrrunningpains/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982  To sign up for my Newsletter -https://www.mrrunningpains.com Email - runningpains@gmail.com Thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft MR Runningpains Discounts: $10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7 15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains 15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains Xero Shoes -  https://xeroshoes.com/go/MRRunningpains  

RPE (Rate of Perceived Exertion) is something we utilize heavily in our programming, but there can be a lot of confusion around how to find the appropriate RPE, when to use RPE, and why we prefer RPE over exact percentages when it comes to a sustainable, long-term approach to training! Today we're breaking it all down in this deep dive into all things RPE!Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak

You may have heard me say that you should do a particular exercise at a particular intensity or your doctor may have told you to get 150 minutes of moderate to vigorous intensity exercise per week. Do you need to buy an activity tracker or get a kinesiology degree to know exactly how intense these workout should be? The truth is that you probably already innately know how hard you are exercising. It's called Rating of Perceived Exertion (RPE) and it's already installed in your brain!Check out Brad's Morning Routine at BrockArmstrong.com/bradmorningLearn more about the Nutrition GPA at nutritiongpa.com

Rating of Perceived Exertion (0-10 scale) Cheat Sheet: 0 - sitting on the couch 1 – Snail walk 2-3 – Brisk Walking 4 – recovery jog (able to nose breath) 5-6 - conversational pace (able to talk normally or sing a song) 7-8 – Tempo/Lactate Threshold - Marathon to ½ Marathon Pacing (Answering a question or Speaking in short sentences – shorter more labored breathing) 9 – 5k/10k Race Pace - One-word statements – breathing super hard – We'll use this as our Max VO2 - Hard/Short Intervals/Strides & Hill Repeats 10 – All Out (I can't speak to you right now – sound like an angry mule while breathing) – We will not use this very often if at all!     Heart Rate Compared to RPE (0-10 scale): 1-2 = Zone 1 3-4 = Low zone 2 5-6 = Upper zone 2 - mid zone 3 7-8 = Upper zone 3 - zone 4 9-10 = Zone 5   Books I mentioned: Mental Training for Ultrarunning by Addie Bracy Training Essentials for Ultrarunning by Jason Koop   MR Runningpains (Aaron's) information: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSEVENTS/ https://www.instagram.com/mrrunningpains/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982  To sign up for my Newsletter -https://www.mrrunningpains.com Email - runningpains@gmail.com Thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft MR Runningpains Discounts: $10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7 15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains 15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains Xero Shoes -  https://xeroshoes.com/go/MRRunningpains      

You want to get stronger, fitter, faster... etc. But to do any of those things you need to push harder, lift heavier and run faster/farther.  So is rating how hard you work a good way to track progress? We call this your RPE, rate of PERCEIVED exertion. And we need to have a little chat about it. Listen in. Plus, learn about the Shred... lifting with rings on... and doing box jumps even though they scare the crap out of you.  Thanks for listening!  Summer Shred! Lock in your spot today:  SHRED INFO: https://bit.ly/3xoU4q9  Let's Connect: www.instagram.com/KindalBoyleFitness  www.FitWomensWeekly.com  Kindal@fitwomensweekly.com 

You've heard all about it, so now here's the More Female Strength primer on the hot topic of RPE, or Rating of Perceived Exertion. If you've never used this tool for self-assessment before, we'll tell you how. If you're an RPE expert, listen in for an in-depth discussion of what we feel is the deepest and most powerful aspect of using RPE, from a coach and a lifter perspective.  Mike Tuchscherer on RPE https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/ RPE and Autoregulation https://www.barbellmedicine.com/blog/autoregulation-and-rpe-part-i/ Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel Instagram: @morefemalestrength Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemann Email: cassi@cassiniemann.com Katherine BickfordWebsite: www.baystrength.com Instagram: @kbs.eats Email: katherine.bickford@gmail.com

Rate of Perceived Exertion, or RPE, is the ticket to getting consistent results with less risk of injury. But when “no pain no gain” is the common refrain, it's hard to know how to dial it back appropriately. Unlock the sweet spot with some ways to feel your way to the right exertion level for you. Sponsored by Airwaav - try a performance mouthpiece with code MF10 at https://airwaav.com.